Hi Tal, there is a great website calorieking.com.au which can tell you the calories and kilojoules of a huge range of things, even including specific things.

I looked up hot cross buns, and an average generic brand was 2202kj for 2. PLus the butter. The swiss rolls i cound't find on there, but if you use 1 slice of a generic roll (40grams) as a mini one you couldnt do it roughly like that. Each slice would have 552kj, so 4 'slices' would be 2208kj. if you have the packet still it would tell you on the back of that.

Calorie king is great though as you can also add your own foods and favourite foods, recipes etc and see the values for them. I defiantely recommend at least having a play around, and if you sign up it will tel you how many calories/kj you need to eat each day and even give you a meal plan, worked well for me

hi there, another site I love is myfitnespal.com which will give you guidance as to what you need to eat and what exercise you need to do as well.there is also other features which you can customise to see how much sugar, fibre, sodium, fat, protien and carbs you are eating as well.I love it, and use it pretty much every day.

Over time you could gradually replace parts of the meals to maintain the amount of food but lower the kilojoules:

For example: * Mix in and eventually swap the milk for the lite or zero fat type. * Replace the muesli with oats, bran and a few sultanas. * Use the plain chai bags that don't come with powdered milk and syrup - just add milk to taste. * If you regularly eat yogurt perhaps replace the natural yogurt with a fat free no-added sugar yogurt - about 550kj per cup.

You seem to have the right idea - just gradually changing unhealthy habits into healthy ones. Keep it up.

Mostly at the moment I'm just changing it because when I saw that 18KkJ I flipped out at myself. When I start my new food regime on the 1st (after I've bought some of it) there will be a massive change in what I eat. Until then I'm working on cutting out some of the crap to give myself a headstart, and I'll also be working on some food plans that aren't as regimented as what I was on last time but still good.

Doing this beginning part of the food diary is a good way to look at what I used to eat (when I get there) as well as getting to know kJ intake for certain types of food. Mostly I'll be moving to fresh salads and vegetables, with fish and the occassional red meat. For the month of May I wont be allowed any sugary crap (lollies, chocolate etc), or any white bread etc. I'm going to do some food plans and "no touch" foods tomorrow while I'm at my overly boring sedentary job.

29/04/2011 9904kJSo today I had my last great splurge before my new lifestyle hits in May. I got to choose whatever take-out I wanted for dinner, and I’m allowing myself to have chocolate. I must admit the only reason I’m allowing myself the chocolate is because I realllllllly love Heritage chocolate and normally I get the bunnies every year. This year I was good and only got myself 1 bunny over the entire season, so when I saw the Heritage min-eggs for sale at $2 I couldn’t say no! Well I could have… but it’s not May yet

I’m working heavily on portion control, as well as timing for my “May Diet” (that’s what I’m going to call it, it’s just easier). I want to try to eat about every 3 hours. I also want to be eating the heavier stuff in the morning (carbs etc) than the afternoon, but I still need enough fuel to not feel worn out. I want to be working at about 5,500kj per day, so this is the plan I devised:

MORNING TEALimit: 1000kJ100g Vanilla Vaalia Yoghurt (425kJ)1 x Pack of Sultanas / 40 grams (524kJ)949kJ Using maximum amounts. Highly likely to occur as during this time of the day I’m usually on the run.

LUNCHLimit: 1000kJ2 x Salada – Wholemeal (464kJ)40g Kraft Cheese Spread (460kJ)100g Lettuce (65kJ)989kJ I was at a loss here, this might need to be tweaked a bit if it doesn’t fill me up.. See how I go first then, and this so far is the maximum kJ intake selected from the list so I guess I could add something else?

AFTERNOON TEALimit: 500kJ120g Cucumber (60kJ)100g Carrot (132kJ)1 x Tomato (111kJ)100g Lettuce (65kJ)368kJ – really want to keep the afternoons low for intake as I have a fairly sedentary job, as well as life.

Ok first day on the new diet and because I was up so late last night, I woke up late and couldn't fill all my meals in with their proper 3 hour break. I have a feeling this is going to be a common issue for me >.< But I'll adjust accordingly as I go.

TOTAL INTAKE 4,466kJI got hungry after dinner, I think I might need to adjust my dinner meal and have more vegies with it, or a really small intake of carbs maybe? I want to feel full so that I can sleep and tonight I had to eat more (the last section) so that I would not be hungry. I must admit though, I feel realllllllllllllllly full now! (And I still have 1/2 a cup of tea to go!)Any ideas?

Ok this is ridiculous. I think I might be ill. It happens every now and then when I'm getting sick oring bettom being sick.I had:80g Kellogg’s Nutrigrain (1280kJ)1 Cup Devondale Skim Milk (376kJ)10g Heritage Eater Egg Chocolate (220kJ)Which takes my total for the 2nd of May up to 8,333kJWay over 5.5k and also over my BMR by 178kJ (maybe worked that off with the walk this morning?)

Gah, if anyone can help with my dinner issue it would be greatly appreciated. Any advice would be.

Ok so Wednesday 04/05/2011 I was on the run all day, and then I had water aerobics at night. My partner was sick so I ended up getting subway on the way home for us both >.< I should have gotten a salad, but I couldn't resist :

Looks like you're going really well! It's not, 5 500 yet but you've cut down over 10 000kj a day - nothing to be scoffed at! You don't mention how much water you're drinking though. I once read that 70% of adults in Australia can no longer tell the difference between thirst and hunger! I often find that if I'm peckish after dinner, I drink a litre of water and reassess. I'm usually so full and sloshy that food is the last thing on my mind. If I'm still hungry though, I'll have a bit of fruit or a yoghurt. You'll be surprised how little it takes to stop your tummy rumbling!